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  • How to Ditch the Beer Gut

    Someone recently asked me a pretty common question during a personal training session last week. “Hey Alec, how do I ditch the beer gut?” It’s a really common question. There are some things that are unique to the beer gut beyond normal fat loss principles that are worth covering. You can’t spot train fat to come off one body part. The only way to improve that body part is to improve the overall body fat picture. That said, your beer gut isn’t just fat. It is also a lot of inflammation. According to the NIH study Alcohol and Gut-Derived Inflammation “alcohol can induce intestinal inflammation through a cascade of ....

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  • The 10, 3, 2, 1, 0 Rule of Better Sleep

    Whether you are looking to get more energy, stay healthy, lose weight, or just maintain your sanity, sleep is vital. If you aren’t getting 7-8 hours of restful sleep per night consistently, you absolutely have to address this. Short term, you’ll feel much better, have more patience, and more energy. Medium term, it is far easier to eat well, recover from workouts, and lose fat when your sleep is not compromised. Long term, you are reducing your chances for cancer and cognitive diseases like dementia and Alzheimer’s disease. For my super humans that think you only need 5-6 hours of sleep, the results are in and you need more. It will catch up with you. What do we need ....

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  • My Uncensored Opinion on Daily Weigh-Ins and Calorie Counting

    I’ve noticed that everything in fitness is cyclical. One year, a habit or tactic is the hot “new” thing and the next year, the pendulum has swung and now you should never do that thing.The latest trends are that calorie counting is the only scientific way to go and you should never weigh yourself on the scale. Here is my uncensored opinion on both: Calorie Counting: What I like about calorie counting is that it can be an effective way to know how much energy you are consuming. If you’re trying to lose weight, presumably it is because you gained weight by consuming too many calories. Because we have so many unhealthy food products and practices in this ....

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  • Stop Being Normal, Start Being Human

    I know I am playing with fire a little with this title as the term “normal” has evolved over the years. Let’s talk about what is all too common and is not working well for our health and fitness in America. Despite whatever doom and gloom headlines of the moment, as Americans we have more resources at our fingertips to educate ourselves, find healthy solutions, and be healthier than ever before . Even the simple phones we use today have more computing power than what was used to land on the moon. Despite all this, it isn’t normal in America to be healthy, fit, and vibrant. We are under slept, over stressed, out of shape, and not very happy . Obesity is ....

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  • Fitness is the Gateway Drug

    If your time in the gym doesn’t do something to enhance your time outside of the gym, something has gone wrong. When you get your start in fitness, I can almost guarantee it won’t end there. Fitness leads to better nutrition. I wrote about this a few weeks ago regarding the hierarchy of results. As a review, I say start with showing up, then show up and work hard (at your level), then show up, work hard, and eat well. Despite the fact that 70% of results come from nutrition, I teach to start with fitness. The discipline you build in regularly showing up to your workouts will make the discipline required for better nutrition much easier. Fitness leads to ....

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  • It’s The Booze

    Sorry friends. I am going to be a buzzkill. We all have to actively decide what our relationship to alcohol will be. That is going to look a little different for everyone. I will also say that most of us require a pretty high level of disfunction and poor health before we use the term “alcoholic”. You don’t need to be an “alcoholic”, whatever that means to you, to seriously compromise your health and fitness. Just because a judge hasn’t ordered you to stop doesn’t mean how you drink is ideal for you. If you feel like you are doing everything right and you just aren’t losing any weight, 9 times out of 10, it’s the booze . “But ....

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  • Can a Wearable Help You Get Fit?

    Can a Wearable Help You Get Fit? Today, I want to talk about the technological revolution that is “wearables”. What are wearable devices? It’s any apple watch, smart watch, gps watch, fitbit, or whoop strap type device that tracks things like steps, heart rate, heart rate variability, sleep, or overall activity. Whether you want to get stronger, lose weight, or have more energy, these devices can be part of the overall picture, along with working with an expert personal trainer ; ) This article isn’t a full throated endorsement of the technology and you won’t see any links to buy a particular model. You will see my notes from the last 3 months ....

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  • Fundamentals of Fat Loss Part V: Common Mistakes and Easy Fixes

    Fundamentals of Fat Loss Part V - Common Mistakes and Easy Fixes You have made it to the final chapter of the Fundamentals of Fat Loss! Parts I-IV I covered the basics, general nutrition for fat loss, what is/isn’t strength training, and getting plenty of protein. Today in Part V I will go over some common mistakes and the easy fixes. As a reminder, you need to consistently do 3 things to make your body burn fat: Burn more calories than you take in Strength train 3 days per week Get plenty of protein Lack of consistency: This is the single most important advice I give as a personal trainer. The perfect workout and the perfect meal plan ....

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  • Fundamentals of Fat Loss Part IV: Getting More Protein

    Fundamentals of Fat Loss Part IV - Get Plenty of Protein We are back! In Part I, we talked about an overview of what we need to do to lose fat. In Part II, I covered burning more calories than you take in. In Part III we are going to the secret weapon of fat loss: strength training. Today, I will be talking about HOW to up your protein game. As a reminder, you need to consistently do 3 things to make your body burn fat: Burn more calories than you take in Strength train 3 days per week Get plenty of protein To start, let’s uncover what protein actually is. Protein is an energy containing macronutrient that is responsible for or has a hand in ....

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  • Fundamentals of Fat Loss Part III: The Strength Secret

    Fundamentals of Fat Loss Part III: The Strength Secret Welcome to Part III of the Fundamentals of Fat Loss! In Part I, I gave an overview. In Part II, I broke down what nutrition needs to look like. Today in Part III we are going over the secret weapon of fat loss: strength training . As a reminder, you need to consistently do 3 things to make your body burn fat: Burn more calories than you take in Strength train 3 days per week Get plenty of protein So why strength training? Why not any form of exercise or activity? What defines strength training? If you aren’t getting measurably stronger over time, it isn’t strength training. ....

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